Nutrients in 1 kilogram of Walnuts

English Walnuts (Juglans regia).

Macros Ratio

Protein Fat Carbs

84%

1 kg ▼

Macro Nutrients

Walnuts

Energy6540 kcal

226%

English Walnuts have 6540 kcal of Energy per 1 kilogram, which is 226% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat652 g

672%

English Walnuts have 652.1 g of Fat per 1 kilogram, which is 672% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat61.3 g

191%

English Walnuts have 61.26 g of Saturated Fat per 1 kilogram, which is 191% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 391 g

5675%

English Walnuts have 90.8 g of Omega 3 per 1 kilogram, which is 5675% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 6381 g

2241%

English Walnuts have 380.93 g of Omega 6 per 1 kilogram, which is 2241% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

English Walnuts have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate137 g

105%

English Walnuts have 137.1 g of Carbohydrate per 1 kilogram, which is 105% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars26 g

36%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

English Walnuts have 26.1 g of Sugars per 1 kilogram, which is 36% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.9 g

1.24%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

English Walnuts have 0.9 g of Fructose per 1 kilogram, which is 1.24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.8 g

English Walnuts have 0.8 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose24.3 g

English Walnuts have 24.3 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber67 g

176%

English Walnuts have 67 g of Fiber per 1 kilogram, which is 176% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein152 g

272%

English Walnuts have 152.3 g of Protein per 1 kilogram, which is 272% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Walnuts

Vitamin A10 μg

1.1%

RAE, retinol activity equivalents

English Walnuts have 10 μg of Vitamin A per 1 kilogram, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.4 mg

284%

Thiamine

English Walnuts have 3.41 mg of Vitamin B1 per 1 kilogram, which is 284% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.5 mg

115%

Riboflavin

English Walnuts have 1.5 mg of Vitamin B2 per 1 kilogram, which is 115% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B311.3 mg

70.3%

Niacin, nicotinic acid, niacinamide

English Walnuts have 11.25 mg of Vitamin B3 per 1 kilogram, which is 70.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.7 mg

114%

Pantothenic acid

English Walnuts have 5.7 mg of Vitamin B5 per 1 kilogram, which is 114% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B65.37 mg

413%

Pyridoxine

English Walnuts have 5.37 mg of Vitamin B6 per 1 kilogram, which is 413% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7173 μg

577%

Biotin

English Walnuts have 173 μg of Vitamin B7 per 1 kilogram, which is 577% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9980 μg

245%

Folates and Folic Acid

English Walnuts have 980 μg of Vitamin B9 per 1 kilogram, which is 245% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

English Walnuts have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C13 mg

14.4%

Ascorbic acid

English Walnuts have 13 mg of Vitamin C per 1 kilogram, which is 14.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

English Walnuts have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E7 mg

46.7%

Tocopherols and Tocotrienols

English Walnuts have 7 mg of Vitamin E per 1 kilogram, which is 46.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K27 μg

22.5%

Phytomenadione or phylloquinone

English Walnuts have 27 μg of Vitamin K per 1 kilogram, which is 22.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Walnuts

Calcium980 mg

98%

English Walnuts have 980 mg of Calcium per 1 kilogram, which is 98% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper16 mg

1762%

English Walnuts have 15.86 mg of Copper per 1 kilogram, which is 1762% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron29 mg

364%

English Walnuts have 29.1 mg of Iron per 1 kilogram, which is 364% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1580 mg

376%

English Walnuts have 1580 mg of Magnesium per 1 kilogram, which is 376% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese34 mg

1484%

English Walnuts have 34.14 mg of Manganese per 1 kilogram, which is 1484% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum210 μg

467%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

English Walnuts have 210 μg of Molybdenum per 1 kilogram, which is 467% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus3460 mg

494%

English Walnuts have 3460 mg of Phosphorus per 1 kilogram, which is 494% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4410 mg

130%

English Walnuts have 4410 mg of Potassium per 1 kilogram, which is 130% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium49 μg

89%

English Walnuts have 49 μg of Selenium per 1 kilogram, which is 89% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.33%

English Walnuts have 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc31 mg

281%

English Walnuts have 30.9 mg of Zinc per 1 kilogram, which is 281% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water40.7 g

1.1%

English Walnuts have 40.7 g of Water per 1 kilogram, which is 1.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of English Walnuts:

1 kilogram of Walnuts has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B7 and Vitamin B9.
It is an excellent source of Vitamin B3, Vitamin E and Vitamin K.
It also has a good amount of Vitamin C.
While 1 kilogram of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of English Walnuts:

1 kilogram of Walnuts has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 1 kilogram of English Walnuts:

1 kilogram of Walnuts has outstanding amounts of Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein.
It is an excellent source of Sugars.
While 1 kilogram of product has trace amounts of Fructose, it has no Glucose and Sucrose.

Compare English Walnuts with:

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Food Info

Nutrients in 1 kilogram of Walnuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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